Forward head posture also known as Nerd Neck or Tech Neck, is an abnormality that can be identified by examining the position of their head with respect to the cervical spine. People spend approximately five hours every day looking at their phones and that can lead to some serious nerd neck .
Sports performance and training resources call the deadlift “one of the best ways to build muscle and get stronger.” This compound multi joint exercise requires the coordination of lower and upper body muscles. Although there is no dynamic contraction of the neck muscles during the lift, this exercise engages muscles that support your neck and can help make it stronger.
Define Nerd Neck?
Tech neck, text neck, and nerd’s neck are other names for forward neck. It often comes from bending over a cell phone or computer, or your steering wheel if you drive a lot. It can also result from the aging process, as you lose muscle strength in your upper body.
So, here is how to fix a nerd’s neck.
Although a nerd’s neck is an unpleasant condition, the great thing is that you can fix it. You need to follow regular stretching and strengthening exercises and focus on maintaining good posture to re-establish a good posture.
Do I have nerd neck?
First, the good news. While most people have some degree of forwarding head posture, many of these cases can be gently corrected by making simple adjustments.
But the first step is to know what the signs and symptoms are and to receive a proper diagnosis. Common signs of nerd neck include the following:
- Tension headaches
- Shoulder pain
- Neck pain
- Muscle spasms
- Chronic fatigue
- Restricted breathing
Long term, the symptoms become more serious. You might experience reduced mobility in the shoulders, arthritis in your neck, osteoporosis, and vertebral fractures. Pain may become severe and chronic, largely affecting your everyday life.
However, people ask how can we figure it out? One of the simplest ways to figure out if you have a forward head posture can also be done at home.
- Stand with your back to a wall
- Press your shoulder blades and heels to the wall
- Keep feet hips-width distance apart
When you do this, does your skull make contact with the wall? If not, chances are good you have some degree of tech neck.
There are other ways to diagnose nerd neck, though. Your doctor will collect a complete medical history that includes things like the work you do, when the symptoms began, and any underlying injuries or past trauma. They will conduct a complete physical exam to check for areas of tenderness and limited mobility.
Over time and in severe cases, X-rays can pick up the changes in your spine. Your doctor may also order an MRI or a CT scan. In some cases, a bone scan may also be recommended to check for bone-thinning or potential damage.
Side effects of Nerd Neck:
Nerd neck also affects the nerves trusted Source, tendons, and ligaments involved with those muscles.
Side effects may include:
- chronic neck pain
- tight neck muscles or crick in neck
- decreased range of neck motion
- back pain
When to see a doctor for Nerd Neck:
If your poor posture is bothersome or noticeably problematic, see a doctor or other healthcare professional to determine what’s causing the problem. But they may diagnose an underlying condition that can be treated, such as osteoporosis or arthritis.
Do Deadlifts Build Neck Strength or helpful in nerd neck?
The good news is, though, that the neck doesn’t require much in the way of direct training to make it bigger. You can bring it up to par with the rest of your physique simply by deadlifting regularly.
Engaging Your Trapezius
Your trapezius muscles also kick in as stabilizers when you perform deadlifts. The upper trapezius extends from the rear of your neck to the top of your shoulders, supporting your neck and helping you flex your neck as you move your head forward. It works to extend your neck as you move your head backward, laterally flex your neck as you move your head toward either side of your shoulders, and rotate your neck as you move your head to the right or left. Completing deadlifts using proper form strengthens your trapezius muscles and makes your neck stronger.
The muscles that run between your neck and your shoulders are called your traps, and it’s the traps that give you a bigger neck. No other exercise packs mass on the traps and neck like the deadlift, using the heaviest weights you can manage with good form.
Moving to the Neck Level
Don’t try to force your neck during deadlifts. The stimulation from lifting a heavy load will be enough for it to grow, so there’s no need to actively flex your neck during the exercise. Optimal neck position varies depending on a number of factors, but your best bet is to avoid cranking it right back or letting it drop forward. If your neck hurts when deadlifting, ask a qualified coach to check your form.
What are the Treatments for nerd necks?
Nerd necks can be treated in some of the ways as shown under.
Exercises To Follow:
Nerd necks can be treated at home by doing such exercises. One should add these to his/her daily routine.
Chin tucks can be done almost anywhere, whether sitting or standing. It helps strengthen your neck muscles.
Chin tuck lying down:
This is a good stretch to do just before getting out of bed in the morning.
- Lie flat on your back, with a small towel roll under your neck.
- Tuck your chin in.
- Return to a normal chin position, and repeat.
Chin tuck standing against a wall:
This exercise also helps you with proper posture. Stand with your shoulders, head, and back flat against a wall.
Forward neck stretch:
This is a variation on a basic chin tuck. Standing or sitting, tuck in your chin, using two fingers of one hand. Put your other hand on the top of your head, and push gently as you pull your head toward your chest until you feel a stretch.
If your back pain stems from a kyphosis, scoliosis, bulging disc, spinal stenosis, or degenerative discs, a minimally invasive keyhole surgical procedure maybe your best course of treatment
Medication or Therapy:
The doctor may prescribe medication to relax your muscles or relieve pain. They can also refer you for physical or occupational therapy OR exercises to correct your forward posture. Most doctors prescribe muscle relaxants to give quick relief to their patients. Also, The right exercises can improve your posture and correct forward head posture over time. Perform several of the following exercises 2-3 times a day, 3-4 sets of each exercise:
1:Rotate your head to the left until you feel a mild stretch. Hold for five seconds, then repeat to the right.
2:Push your head forward until you feel the stretch through your throat. Hold for five seconds.
3:Gently tilt your head to the side, attempting to touch your ear to your shoulder until you feel a mild stretch. Hold for five seconds, release, then repeat on the other side.
4:Pinch and massage the muscles between your ears and your collarbone for about a minute.
5:Seated or standing with feet shoulder-width apart, squeeze your shoulder blades together. Hold for five seconds, then release. Try for 10-15 reps.
What are the common ways to Prevent a Nerd neck?
There are several strategies you can use to prevent neck stiffness. One should try these options:
- Be aware of your posture in all positions as you move through your day.
- Use a backpack or wheeled bag instead of carrying heavy bags on your shoulder.
- Apply an ice pack or heat to the affected area for 15 minutes at a time.
- Get a massage.
- If you’re a smoker, make a plan to stop or cut back.
Combining these tips for fixing nerd necks with routine chiropractic sessions will greatly benefit your journey to better health and well-being